The Farmers Walk

The farmers walk is a great exercise for those wishing to train a combination of strength/endurance and their cardiovascular system.  Well, thats how I feel anyway when performing the farmers walk.  The farmers walk traditionally involves carrying weights (dumbbells or kettlebells) by ones side (usually I would recommend starting with 25% of ones bodyweight in each hand and increase this as ones strength and endurance improves.  Especially in the grip.  Select a distance you are planning to walk i.e. 10m, 15, 20m, 30m and select a work to rest ratio i.e. 1:1 work/rest or 1:2 work/rest if you are starting out.   In this case I aimed for 10*30 m walks with a 45-60 second rest period between each set (of which I performed some form of core work i.e.  plank, birddog, side plank).

This blog post was written by osteopath Heath Williams of Principle Four Osteopathy. Principle Four Osteopathy is one of Melbourne City CBD leading Osteopathy clinics. At the clinic we treat a wide range of clients, ranging from the office worker, exercise enthusiast to athlete. We have 3 experienced osteopaths working across both of the clinics. The Melbourne City CBD clinic is located at 29 Somerset Place (basement), close to the corner of Elizabeth St and Little Bourke in the Melbourne City CBD. Our premises adjoin the Jon Weller Personal Training Studio, a fully-equipped training space which allows clients to combine their osteopathy treatment with exercise tutorials or specific training programs and rehabilitation. The Docklands clinic is located at 717 Bourke St (Ground Floor), beneath the Channel 9 building near the walkway from Southern Cross Train Station to Etihad Stadium. Our premises adjoin Pilates on Bourke, a fully-equipped pilates and yoga training space which allows clients to combine their osteopathy treatment with exercise tutorials, pilates or specific training programs and rehabilitation. To speak to an Osteopath or book an appointment at Principle Four Osteopathy, please book online or call 03 9670 9290.

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